Running injuries: treatment & prevention

Did you know that knee injuries are number 1 on the top-10 list of sports injuries? Yep, avid runners know this running injury all too well. Have you ever developed a burning pain that runs from your pelvis along the outside of the leg, then down to the shin below the knee? Runners know this pain as ITBS. It almost makes you want to sideline your running shoes for awhile. So what is the likely cause?

The problem could be your running shoes. If you're an overpronator (see Running Shoes FAQ), a runner can usually fix this with a quality pair of motion-control running shoes.

When the runner begins to feel pain, he should stop running for a few days to reduce the running injury. Yep. Give your body and your running shoes a little rest. Try using ice on the knee several times a day for 15 minutes. Wrapping and elevating the knee can also help the injury. And use gentle stretching as an aid to recovery.

Studies on running injuries have shown that injured runners need to improve their strength. Yes, runners need more than a good pair of running shoes to prevent injuries. They need to strengthen their legs. How?

Simple but Very Effective Leg Exercise for Running Injuries

Here is an excellent workout specifically for runners. This is a variation of the traditional leg-extension exercise. The secret is to focus on the last third of the leg-extension. Try this and you'll be back in your running shoes in no time.

(1) Use both legs to get in full-extension position.

(2) Next lower the weight about 30 degrees and extend again with just one leg.

(3) The runner should do 5 sets of 10 lifts, 2-3 times per week for both treatment and prevention of running injuries.

And don't forget to check your running shoes. Maybe you have the wrong type of trainers. Or maybe your running shoes have logged too many miles and need to be replaced.

For more running information, take a look at the following menu topics: